WOD
Strength
Deadlift: 70/5x5sets, not T&G
Conditioning
For Total Calories/Reps:
2 Min 40’ Shuttle Run
1 Min Double Unders
2 Min Row for Cal
2 Min Rest
2 Min 40’ Shuttle Run
1 Min Double Unders
2 Min Row for Cal
*Shuttle run down and back = 1 rep
2 Min Rest; then immediately into:
800M Run for Time
Extra
Strength
FS: 50/8, 60/8, 65/8x2sets
Plyo Work: 50ft Bounding Broad Jump after each set, soft/quiet feet
Skill
4 Rounds for Times, of 3-2-1:
Ring MU
50’ KB Front Rack Carry AHAP
90 Sec Rest
*2 min cap per round – Scale reps/movements as needed
Allen Core Fitness Training
Deadlift: 5×5 at one heavy weight
For Total Calories/Reps:
2 Min Bike for Cal
1 Min Double Unders
2 Min Row for Cal
2 Min Rest
2 Min 40’ Shuttle Run
1 Min Double Unders
2 Min Row for Cal
*Shuttle run down and back = 1 rep
Rest 2 min then: 400m Run for time
